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Strengthening the muscles that help support your bladder can help control your urinary incontinence. Don't strain or hold your breath, and keep your abdominal, buttock, and thigh muscles relaxed. These muscles will react to exercise like any other muscle. You do not need any special equipment to do Kegel exercises. When the uterus sags, it's called uterine prolapse Women can help prevent this problem by doing daily Kegels during and after pregnancy.

Pelvic muscle exercises (Kegel exercises) may improve the strength and tone of the pelvic floor musculature. Once you have learned how to improve your bladder control, continue to do the exercises to keep the pelvic hammock in good shape. Visit your healthcare provider if you have difficulties doing Kegel exercises.

Your pelvic floor muscles are the muscles you would use to stop your stream of urine or keep yourself from passing gas or having a bowel movement (pooping). Usually when these muscles are weak, you can help them get strong again with exercise. When women have a little bit of looseness of the pelvic floor after childbirth, kegels can kegel exercises help build up those muscles and facilitate the process of healing,” Millheiser says.

Together, they work a bit like a hammock across the bottom of your pelvis not only to keep your organs from sagging but also work in sync with your bladder, rectum (the last part of your large intestine) and the vagina, making sure urine and poo are stored and released when you're ready for it.

Unfortunately, 30% of women don't exercise correctly, pushing down rather than lifting up the pelvic floor muscles6. Note that when you perform steps 1 and 2 correctly, you should also feel the muscles around the anus tighten slightly. However, you can exercise them and in many cases, regain your bladder achieve the best results when performing these exercises, imagine you are an athlete in training.